Welcome to Empowered Radio.

I am your host, Emma Montgomery, an online nutrition and fitness coach and creator of Shred with M.

Each week will talk all things nutrition, training, and mindset.

You'll be able to take my tips and strategies and apply what you learn to see results

with both your body and your mind.

So without further ado, let's jump into the episode.

This episode of Empowered Radio is brought to you by Spring. Spring is the platform that I use to run all of my programs and is perfect for any coach looking to have their own fitness app. Use code Emma 250 for $250 off your own app or schedule a demo with their team at spring app.com. That's S-P-R-N-G-A-P-P-com.

What's up, guys? Welcome back to another episode of Empowered Radio. Today we are going to do a little

Q-N-A that I posted in my

Instagram story. So I have got some questions going to go through here and answer those for

you guys. So try to pick ones that were a little more in depth. That would give me a little more

space to answer those on here. So the first one was,

how can I stay on track, been working on macros for a year and a half and weekends are

ruining my progress. So this one's kind of a two-parter. So first off, I would suggest,

and I know I've talked about this on the past couple

of podcasts, but making sure that you're dieting during times that allow for your best

adherence. So if you're trying to diet during times where you've got maybe vacation scheduled

or lots of social obligations, basically anything that's going to make adhering to your

calorie deficit very difficult, then that's your first issue. So make sure that you look out

at a calendar, look ahead, I would say at least six to 12 weeks when you take on a dieting phase.

And of course, depending on how much weight you have to lose,

it may be longer or shorter. So that's going to differ from person to person. But again,

...